I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.
5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)
3 Power Snatches (145#)
6 Burpee Box Jumps (30″)
6 Front Squats (145#)
9 Deadlifts (145#)
This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.
Walked 18 holes yesterday in the heat. Over the last three holes my left calf really started to bother me and I was limping on it the rest of the day. It feels better today.
5:00 SkiErg (1,078m)
160′ Lateral Monster Walks
160′ Monster Walks
20 PVC Passes
10 C&J (45#)
5 C&J (95#)
3 C&J (115#)
2 C&J (135-145-155-165-175#)
1 C&J (195-205-225-235-245#)
In May I did a 10:00 EMOM of 3×155 power cleans, back in December I did 3×225 power cleans in a workout, and in September I did a power clean and push jerk with 245. I hadn’t lifted heavy in a very long time, but I’ve been wanting to for months. Today was finally the day.
The lifts felt pretty good overall, doing power cleans and push jerks for ever rep. I stopped doing touch-n-go with the doubles because I could feel it coming down for the second rep. Then I could feel some of the heavier jerks a bit. Having the 55# plates on the bar was really fucking up my math. After reviewing video I screwed up the second single, which I’d planned to be 215. But I guess I course corrected for the next weight. Thrilled to hit those weights after not lifting heavy all of 2020 so far due to my back issues.
Strength / Conditioning
3 Sets (each, I Go You Go)
16 Plyo Lunges (30# DBs)
Last time I used 35# for two cycles and 20# for two cycles. We think Brandi wore a vest for two rounds and then took it off. We finished in 12:56 that day. I was hoping I’d be able to survive with 30# the whole way today and barely did. B wore the 8# vest the entire time. Our splits were 1:45, 1:45, 1:47, and 1:51 for a time of 10:08. So a harder version and we crushed our time. Those are pretty consistent splits too! I had to rest a few seconds extra before picking up the dumbbells for that last set or I wasn’t going to make it unbroken.
1:00 Hollow Hold
1:00 Russian Twists
1:00 Leg Raises
30s/30s Side Plank
1:00 Prayer Crunches
I based this off an old warm-up I’d done at Survival Fitness in 2012. I wasn’t thinking when I put the hollow hold back to back with twists. Oww! I held that first hollow for the entire minute to see if I could and I paid for it the rest of the way.
Then it was cookie time with a shake for post workout recovery. Everything from Phat Ash Bakes is amazing!
Feels like my body is recovering from the weekend. On Sunday I finished my new weight plate storage rack and did more reorganizing. I need to update the Garage Gym page on this site. Here’s a picture of the main area for now.
Yesterday I walked 18 holes and it was pretty hot. Going to be 85-90+ for the next week with no signs of rain. Worked out a 4 today.
5:00 Ski Erg (1,098m)
30 PVC Passes
Moved shelving units to basement 😂
160′ Lateral Monster Walk
160′ Monster Walk
10 Landmine Lunges (45#)
10 Landmine Curtsy Lunges (45#)
8/8 Landmine Lunges
8/8 Landmine Curtsy Lunges
I used 85-95-105-115#. Kind of awkward with the barbell to hold the position and when you switch to the other side. The curtsy lunges fired up the ass right away though. This came from Ryan Fischer.
20 DB Hang Snatch (alt, 50/35#)
20 DB Hang Snatch
I really wanted to do 5×6 for the knees to elbows, but I went for 12-10-8 and made it both rounds. In the first round I didn’t rotate my grips out of the way, which made the hang snatches tougher to deal with. My times were 2:53 and 2:42. I’m always happy to get faster in these! It’s so nice to have real dumbbells for this stuff.
When I came up with this one, I wrote “GRIPPY!!” in my notes.
I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.
10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press
Used 45-95-105-115#, which is the same as last time we did this.
10/10 Cable Pull Down & Across (handle, 20#)
10/10 Cable Tricep Cross Body Extension (handle, 20#)
10 Overhead Tricep Cable Extensions (rope, 35#)
Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!
Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.
5:00 SkiErg (1,076m)
160′ Lateral Monster Walks
160′ Monster Walks
20 Monster Squats
20 Lateral Hops
10 Tuck Jumps
10 Shoulder Press (45#)
12/12 Single Leg RDL with foot on wall (53# KB)
10/10 Weighted Step Downs (15”, 40# DB)
Nice little combo.
30 Double Unders
10 Push Jerks (95/65#)
4:00 Rest & Repeat
I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.
They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.
Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.
5:00 Ski Erg (1,033 cals)
10 PVC Passes
Jumping Bar Muscle-ups
Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.
15 cal BikeErg
10 DB Reverse Lunges (50#)
20 Plyo Lunges
20 Curtsy Lunges
Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.
In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!
Did the monster walks around my ankles it’s a whole different ball game.
16 Back Rack Reverse Lunges (95-115-125-135-145#)
16 Kossack Squats
Felt good. I loosen up so much after two sets of the Kossack squats.
20 alt V-ups (20# MB)
10 Renegade Rows (50# DBs)
10/10 Partner Banded Rotations/Holds (red)
20 OH Side Bends (20# DB)
That was tough, especially the parter stuff!
Burpee Pull-ups (normal height)
I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.
Got this one from @ibex_training. I had just written my own version of DB Linda the night before they posted this. Mine was doing 20-18-16… so same number of overall reps, but with two dumbbells. My version would have been horrible!
I was a little worried about so much bending forward with my back so I kind of took it easy on the first few rounds of squat cleans. I took a short break between sides on the cleans through 8 or 7 and then switched arms to go unbroken the rest of the way. Once you get through 8 you’re basically halfway done with all the reps and can turn on the gas the rest of the way without even resting between the cleans and deadlifts. I finished in 14:19. That was a fun one! Will be interesting to retest it later in the year, trying to go unbroken all the way.
Strength / Gymnastics
10 Lateral Raises (behind back, 10# plates)
20 Shoulder Taps
30s HS Hold
I did the first set facing away from the wall and then wall walked up for the other four sets. It’s so much easier to stay in a good position, keep balance, and get my hand to actually touch my shoulder when facing the wall! This was a good little combo.
News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.
5:00 SkiErg (1,056m)
Gymnastics / Weightlifting
10:00 EMOM (alt)
45s HS Hold
5 Power Snatch (115#)
Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.
20 Front Rack Curtsy Lunges (95/65#)
30 Plyo Lunges
20 HR Push-ups
I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.
6 Strict T2B
20 alt Weighted V-ups (15# plate)
10 Renegade Rows (35# DBs)
Finished this in 8:34.
5:00 Frog Stands
I’m already so much better with these in this being my third session.